A Cleanse for Spiritual Progress
Intro to Ayurveda & Kitchari Cleanse with Mary Flinn
"Kitchari, pronounced kich-ah-ree and sometimes spelled khichadi or khichdi, has long been used to nourish babies and the elderly, the sick, and the healthy during special times of detox, cleansing, and deep spiritual practice." - John Doulliard
Mary Flinn and Nadia sit down in this week's video to explain this ancient healing art. You can join Mary this Sunday night in her Intro to Ayurveda and Kitchari Cleanse workshop to understand your own "dosha" or constitution and how to nourish and support your body with a Kitchari Cleanse to ground and stay healthy as we move into Autumn.
Habits hold the key to creating a harmonious life. Learn proven practices to revamp your ideal outer and inner worlds.
A 7-WEEK PRACTICE TO FINDING HAPPINESS AND CONTENTMENT IN THE NOW.
Harmonize your inner and outer habitat with Joy & Nadia as your guides. Each week, understand and practice simple and practical tools to help you feel less stressed, more empowered and present in each moment. You are seven times more likely to succeed in an endeavor when supported by a community of uplift and accountability!
Each week has a specific practice focus with an in-person meeting, daily social media support and a special yoga video from to try on your own.
- Week 1: Sleep
- Week 2: De-clutter
- Week 3: Hydration
- Week 4: Diet
- Week 5: Self Care
- Week 6: Mental Detox
- Week 7: Daily Detox
Join us Thursday nights at 7:30pm starting July 7th and running seven consecutive weeks.
Investment: $180, includes seven in-person meetings, an optional nutrition consultation with Joy, weekly topic-specific videos, personalized attention and daily social media support.
“WHEN THE EARTHQUAKE HIT NEPAL LAST YEAR AND MORE THAN 8,000 PEOPLE WERE KILLED, I GOT UP AND BEGAN MY FLIGHT RESEARCH.” – AMY SCAGLIONE
Following her trip to Nepal, Amy Scaglione had $1,300 in fundraised dollars remaining. She contributed this to a local Nepali school. It purchased 500 backpacks and 500 pairs of shoes for these children. Without supplies, kids are not allowed to go to school. Her act provided an opportunity for impoverished children to get a life-changing education.
Last year, our friend Amy Scaglione (left) was drawn to Nepal. Despite manychallenges, she made a service trip to provide support for children in a school and an orphanage. Nepal changed her life. Just her effort and fundraising served hundreds of orphaned children. More than that, the open hearts and minds of those she met actually served and healed HER.
Through Amy’s passion, we found a new purpose – to focus our Prana on what’s possible. A little goes a very long way in Nepal. We invite you to join a giving community – together, it is our goal to raise $1,008 this summer. Funds will directly support Nepali children in need. Click here for more info.
Here is Amy's story in her own words:
"Why are we drawn to a place and it's people? Why do we feel compelled to give and care for those we have never met? Some of those answers unfolded for me in the most unlikely places and at the most unlikely moments in Nepal. Other revelations have come to me at random times in my day since returning.
I am a mother of three and work full time. I am not wealthy. I have no special training, aside from volunteer work I have done throughout my life here in the US. I had never been to Nepal nor knew a soul prior to departing in January. But for a couple of years I felt a pull to what's known as, "The Roof of the World." I only knew one thing , I wanted to be immersed in the culture and hands on with children in need. When the earthquake hit Nepal last year and more than 8,000 people were killed, I got up and began my flight research.
I spent just shy of three weeks in Kathmandu Nepal and Pokhara Nepal, splitting my time between an orphanage and a home for children. Partial days I taught second grade. Every day was a challenge for a variety of reasons. We are all expectant that our creature comforts will always be fulfilled. You quickly learn that is not the case for much of our planet, especially one of the ten poorest in the world post earthquake.
I ate Dal bhat with my right hand morning , noon, and night, on most days. When or if I could get a shower it was ice cold and in late January. The electricity went out every single days for much of the day. The rooms were always cold and several nights I slept under a medical blanket a friend I met along the way gave to me. You learn quickly to appreciate western toilets! You accept that you will be dirty most of the time. I washed my clothing in a trash bag with camping soap. Laundry with the children is done outside on the ground and by hand. Most of the children have lice, which is simply a function of life in an orphanage. All of this is occurring and swirling around you while you adapt to a completely foreign culture.
And guess what? There is not a single thing I would change! The children taught me more in just a few weeks than at most any other moments in my life. We can be content with so little. We all have enough to go around. We are more capable than we ever dreamed. And as a monk told me one evening, Amy happiness is always around you. You have only to look at the sun, the moon, the stars.
A few of the stories from the children that stay with me and I think of often. One afternoon I took out a package of baby wipes to clean my face. The children saw me and were so interested. I showed them how to clean their hands and face. One little boy folded the dirty one back up and put it in his pocket. I told him he could keep my whole pack. The next day when I arrived he was in the yard giving one to each of the younger children, showing them how to clean their faces.
At the Himalayan home i did a little art project with black paper, that when scratched with a wooden stick, reveals pink sparkle under. I quickly realized I didn't have nearly enough sheets for each child in the home. One little girl sat on my lap and said, That's okay Diddi, we have enough. She cut the sheets into little strips so each child could have one. They smiled and shared every small strip.
Prior to each school day the children must dress themselves in uniforms. These are hand me down oversized uniforms. One of my little boys began to tie his tie. As I leaned into help all the boys laughed and said, No Diddi! He's a big boy not a baby! He was about seven. They are capable far before we ever realize.
My favorite story is from a little boy I spent a great deal of time with. You can read about it with the orange heart photo."
I alone can not change the world, but I can cast a stone across the water to create many ripples
~ Mother Teresa
The PHY community was visited by a true sage on Monday, May 23rd. Sri Shyamji spoke on the chakras, microchakras, the power of sound, chanting and mantra and invited the audience into an interactive meditation. We look forward to his return. For more in Shyamji, visit www.chakrainstitute.com.
A special thanks to Dani Pogachefsky for making this experience possible.
Makes about 8 1-inch bites
- 1/2 cup Pumpkin seeds
- 1/2 cup cashews
- 1 tsp orange zest
- 1 tbsp orange juice
- 4 dates, pitted
- 4 figs
- 1 scoop protein powder (1 heaping tbsp) - optional
- Pinch of sea salt
- Place cashews and pumpkin seeds in food processor and pulse into medium-finely ground. Dump into mixing bowl.
- Place dates and figs in food processor and pulse until medium-finely ground. Dump into mixing bowl with nuts/seeds.
- Combine remaining items in bowl and mix with hands. Form into 1-inch balls and store in the fridge for up to 1 week.
For more nutrition knowledge visit Joy's site at www.joybirdwellness.com.
1 ripe avocado
Sea salt & pepper
Garnish ideas: bacon, sauerkraut, hot sauce, chives, salsa – whatever strikes your fancy!
Preheat oven to 425. Slice avocado in half and take out pit. Scoop out some of the flesh to make a larger cavity to hold the eggs. Place avocado halves cut-side up in an oven safe dish. Crack one egg into each half of the avocado. Bake for 15-20 minutes. Salt and pepper to taste and add any garnishes. Makes 1 serving. Enjoy!
Intro to Ayurveda & Kitchari Cleanse with Mary Flinn
Ayurveda is an ancient healing system that has been passed down from guru to guru and used to heal, balance and purify. Feel out of balance? This is for you.
This Saturday, April 30th from 4-6pm, PHY is honored to have Master Teacher and Ayurvedic Practitioner Mary Flinn with us for an Intro to Ayurveda Workshop with a Kitchari Cleanse. Restore your inner systems, understand what works for your specific constitution and introduce a whole new way of thinking into your life.
View the video below for an intro to Mary and her Intro workshop.
Sweet Potato Apple Hash
Serves 2 - 4
1 tbsp coconut oil
3 small sweet potatoes (about 2 cups), diced
1 medium onion, diced
3 medium apples, peeled & diced
Sea salt to taste
1 tsp cinnamon
- Melt oil over high/medium-high heat in wok or skillet.
- Add potatoes and onion, cover & cook 5 minutes, season with salt.
- Add apples, more salt (if desired) and cinnamon, cook until potatoes are soft about 5-7 minutes.
Tips & Tricks:
- I covered my wok while cooking to help retain heat and cook the potatoes faster! I also diced the potato small (about a ½ inch cube).
- Add some sausage to this dish to make it a full meal. I would cook it at the beginning with the onions until browned, then add the potatoes and follow the rest of the directions.
Chia Seed Pudding - Two versions
- 1 can coconut milk
- 6 tbsp chia seeds
- 1-2 tbsp honey (optional)
- 1 can coconut milk
- 6 tbsp chia seeds
- 2 tbsp maple syrup
- 1 heaping tsp cacao powder
- 1 tsp vanilla
- Place all ingredients in a bowl and stir to combine.
- Place in fridge for at least 2 hours or overnight. The chia seeds will pump as it sits.
Serve as is or with toppings: fruit, coconut flakes, nuts/seeds, cacao nibs or cinnamon
Congratulations to our newly certified RYS-200-Hour Teachers: Aleta, Sara, Stephanie, Tanine, Carey, Kristin and Mala. They graduated this Sunday, having completed six months of teacher training. Enjoy the pics above and look for them in the studio and on the website in coming weeks sharing their new-found knowledge. The journey is just beginning.
Thinking About a Training? Now is the time! New trainings are posted below.
- PHYT 50-Hour Yoga Immersion (Is it for you? Click here!)
- PHYT 150-Hour Teacher Training (Follows the 50-Hour Immersion, totaling 200 hours, for aspiring teachers and inspired practitioners wanting to expand their knowledge)
- PHYT Intensive Chakra Study for Beginners with Nadia
- PHYT 40-Hour Restorative Training coming in April!
Complete our online application with the blue button below, or contact us at firstname.lastname@example.org for more information or to set up a 20-minute consultation about which training is best for you!
**Year Pass Holders Receive 20% off all Trainings**
Thanks to many hours from artist Jamie Porto, our mural of Hanuman on the studio wall is complete. Begun in November, 2014 (painted live during our grand opening) by artist Henry Kiely, Jamie came in to add her talents and the two artists have graced the studio with real and pure soul. We invite you to get lost in the majesty next time you practice and learn more about Hanuman's story.
A guest blog post
by Nutrition Coach Joy Scott
Have you ever considered a detox or cleanse to kick start your health? Or maybe you’ve done a few before? There tends to be a love-hate relationship with detoxes for most people. And rightfully so – there’s a lot of different programs out there that promise all sorts of things, am I right? It’s confusing and overwhelming! In January I was so happy to introduce a program I love to my Prana House community. It’s called the 21-Day Sugar Detox. Why do I love it? Because it’s about eating REAL FOOD. It’s not a deprivation diet with crazy shakes or supplements. The program guide cuts out most sugars (refined and natural), refined carbs and common food allergens. There is a focus on veggies, quality protein, and nuts/seeds. (Whole fat dairy and some grains and legumes are included depending on which level you choose.)
This past Sunday, a group of PHY yogis completed Day 21 of a 21-Day Sugar Detox. We spent our days in a private Facebook support group sharing motivation, insights and recipes.
Sometimes it’s harder than you think it will be, sometimes it’s easier. Sometimes it’s all the feelings on different days – that’s probably the most common. But what is bound to happen no matter what is: A JOURNEY; an experience of your own where you discover how to fuel your body for more energy and become more connected with how your body actually feels and reacts to certain foods. I’ve personally done the detox 4 times now and plan to continue revisiting it a few times a year to reset my body. But, I thought you’d like to hear from some of your fellow yogis on their experience. Keep reading…
“It felt like a daunting task to go 21 days without sugar and a lot of other foods that I was used to eating. I was relieved when I found out that Joy was leading the group and offered coaching and support. My main goal was to stop craving starches and relaunch my effort to eat a pescetarian diet. Since I stopped eating meat this summer, I found myself relying on starches to fill in gaps in my diet. Eating vegetarian/pescetarian is hard! So I wanted to give myself a new start by shaking my reliance on simple carbohydrates.
At the end of 21 days, I felt "cleaner." I don't know how to explain it other than feeling less weighed down and congested. At the outset, I didn’t realize that the 21DSD was a gluten-free plan as well. On Day 22 I chose to add gluten back into my diet as an experiment. That led to the biggest wake-up call of all. I didn't realize how much "cleaner" I felt on Day 21 until I ate pizza and ate bread again on Day 22. I still haven’t finished the experiment but I am shocked that I may have a mild intolerance for gluten. If that is true, I'm considering reducing gluten in my diet.
The biggest difference for me was a shift in my mindset. I look at foods differently now. Specifically, I think about whether a food is nutrient-dense or not. For instance, in the past few years I have grown to see candy as frivolous and unnecessary but I would still feel good eating a nice croissant or buttered bread occasionally (and handfuls of popcorn and slices of pizza more than occasionally!). But now I look at those bready foods as sort of like candy. I always knew, theoretically, that simple carbs turn into sugar quickly in my system. After the 21DSD, it's more than theoretical. I learned over the 21 days to fill my diet with what Joy would call "real food" and now I see bread in the same category as sugary foods and drinks, as food choices without much nutrients.” – Robert Z.
“The 21 Day Sugar Detox was a wonderful experience for me. I didn't know what to expect because I eat pretty healthy and while I eat/drink some sugar and alcohol, it's not a ton. Despite my healthy eating habits, the detox was a challenge. Eating mostly vegetarian, giving up grains was the hardest. I really had to focus on what I was eating and realized that despite good eating habits, I relied on quick, easy meals, like PB&J and Amy's frozen foods. On the detox, I used lots of different vegetables and I really explored the perimeter of grocery stores, trying different foods. I became much more conscious of using truly organic foods as close to their natural form as possible. As a result, I will continue to eat wholesome organic foods, avoiding quick, easy, semi-nutritious meals. I've switched to whole dairy products. And now that the detox is over and I've sensitivity-checked it, I'm happily adding whole grains back into my diet. My energy slumps are far less frequent thanks to better wholesome food. Being a part of the 21 DSD group was amazing; so much support and a lot of laughter...what more could you want? I recommend it highly. “
– Deb C.
“I was attracted to the 21 Day Sugar Detox for the same reason I was initially terrified: I had been including significant amounts of sugar and artificial sweeteners in my day. Also, l was consistently exhausted and not feeling exactly great. It seemed worth the effort though I expected to hate every moment.
However, from the first meeting it became clear that this wasn't about what NOT to eat so much as it was about 'here's something better to eat.' And I dove in wholeheartedly. I prepared many new recipes from the book and many from Joy. I kept a daily journal, as suggested, and checked in with the Facebook group routinely. I was really surprised by how much sugar was in foods that I hadn't been aware of - I had been eating even more sugar than I knew. After those first few rocky days (which we were told to expect) I started to feel great! I slept more soundly; I felt more energetic. And while it wasn't explicitly the goal, I was thrilled that I lost nine pounds. I didn't jump off the detox wagon on day 22. I actually decided to keep it up a couple more weeks.
Long term, I actually plan on continuing this eating lifestyle, just adding back in some fruits and allowing for the occasional piece of birthday cake. An important lesson from doing this detox is to be more aware of the ingredients in everything. This experience was really eye opening and I think invaluable.”
– Maggie E.
Wow – I could not be more proud of their journeys and successes over the 21 days and beyond! The other great thing about this support group is just that: the support! Within just a few days, you’ve made new friends and built a tiny tribe of people who are connecting and experiencing many of the same things as you. It’s a magical feeling. Want to join the club?!
Is it right for you? This program is for you if…
- you’re digging through your desk at 3pm for those “in case of emergency” chocolates (that are more like an everyday pick me up) or perhaps you fill your favorite coffee mug with a delicious latte every afternoon.
- you are awake at night staring at the ceiling, banging your head on the pillow like “why, why, why can’t I sleep right now?”
- you become some type of hangry crazed animal if you don’t get your next meal at exactly the right time.
- you’ve started some new “diet” but suddenly woke up a few days later to find that those same ol’ crappy habits have crept back in.
This program is not recommended for anyone training for a marathon or other endurance event where high carbs are necessary for health and performance.
Want to jump in? Now’s your chance!
Joy has another 21 DSD group kicking off this month! Visit her website for more details and to sign up: www.joybirdwellness.com/21dsd
This group will be 100% online via Facebook and weekly conference calls. The detox runs from February 15 – March 6 (so you get to have your Valentines cake and eat it, too!) Deadline to register is this Sunday, February 7th.
For Derek, New Year's Day comes on February 1st - the day he sets his New Year's Resolution. Check out his sit down with FJ Leto where they discuss the power of momentum in propelling you to greater health.
If you've committed to improving your health in 2016, you won't want to miss joining Derek on this transformational experience. Starting this Monday, February 1st, we'll partner with Juice Dr. to offer the highest quality, nutritionist approved juice reboot program.
Use the promo code "Derek" to save 25% on the Prana Juice Reboot!
This program includes:
- Two weeks of organic, locally cold-pressed juice delivered to your home or to Prana House so you can pick it up when you practice.
- A health coach to help you design a program that works for YOU, your goals and your body's needs
- Two weeks of unlimited yoga at PHY - if you already have a pass, you can pause it.
- The full potential for health and healing that comes with making positive choices and being supported by a motivated community.
If you have questions, let us know at email@example.com or stop in the studio.
Kick start your new year right. Reset your palate. Regain energy. Overcome the habit of reaching for sugar - one of the greatest adversaries to a healthy body! Learn more about Joy's upcoming 21-Day Sugar Detox on her video below.
Join Joy's group with a guided workshop. Click here to learn more!
A Guest Blog by Nutrition Coach Joy Scott
The winter holidays are one of my favorite times of the year. If only it were warm outside, I’d consider it heaven! Perhaps I’m in the wrong hemisphere. ;)
The only downside for the holiday season for me (and I think a lot of people) is the stress. The stress of decorating, shopping for gifts, throwing parties and attending the holiday festivities – it can feel so overwhelming and can result in lost sleep, over exertion and overall fatigue.
I thought this would be the perfect time of year to talk about adrenal fatigue specifically. Let’s first sort out what the adrenals are exactly. The adrenals are two small glands that sit atop the kidneys – about the size of a walnut and weighing no more than a grape. The adrenals manufacture multiple hormones that are crucial to our vitality including: cortisol, epinephrine (aka adrenaline), norepinephrine, aldosterone, DHEA, testosterone, estrogen, and progesterone.
The purpose of the adrenal glands is to help your body cope with stresses and survive. The adrenals significantly impact the functioning of every tissue, organ and gland in your body and they also have important effects on how you think and feel. When the adrenal glands are functioning normally they secrete minute, but precise amounts of these hormones.
This means when we are stressed our adrenal glands are taking the brunt of the insult and can result in varying degrees of, you guessed it, adrenal fatigue.
What is adrenal fatigue? It’s a collection of signs and symptoms that often seem minor on their own or completely unrelated. In fact, people with adrenal fatigue often look and act relatively normal. Fatigue happens when stress exceeds the body’s capacity to cope with it. To make it worse, people with adrenal fatigue often have a high tendency towards other health issues including: hypoglycemia (low blood sugar), allergies, arthritis, PMS, decreased immunity, depression, insomnia, autoimmune diseases, fibromyalgia and others.
Many things can cause adrenal fatigue like infections, toxic exposures, allergies, injuries, major surgery, lack of OR excessive exercise, unwanted unemployment, unhappy job, death of a loved one, strained relationships and so on.
The thing to remember is that stress on the adrenals is cumulative.
While one of these stressors may not put you into adrenal fatigue, multiple stressors over time will diminish your body’s ability to cope with them and recover fully. Anyone can experience adrenal fatigue and the ability to withstand stress varies from person to person.
The good news: adrenal fatigue recovery can be mostly done all by yourself! There is no magic pill but there are key lifestyle and nutritional changes that will do a great deal to further your recovery.
I will touch on a few of them here to get your started but as always I recommend speaking to a trained practitioner for individualized help, especially when it comes to supplementation! And of course whether you think you have full blown adrenal fatigue, you’re in a stressful period or can anticipate a stressful time in the near future – these are great tips to keep in mind to tackle the overwhelm.
1. Sleep – get in bed by 10:30pm before your second wind hits. It’s also a good idea to limit electronics after 8PM as the blue light will suppress your melatonin production.
2. Do Less – easier said than done, I know. But trust me – figuring out what’s necessary to do, what can be forgotten about or given to someone else is crucial for reducing stress. We just don’t have the time to do it all (I’ve tried!).
3. Identify Energy Robbers – take a moment to write down everything and everyone that sucks the energy out of you. This could be a certain food, perfume, nagging memory, activity, co-worker, family member, a specific building or room. You’ll want to limit your exposure to these things/people. Also be sure to write down what fills you with energy and happiness – make sure to include some of these in your day too!
4. Relax & Laugh – even a few minutes of relaxation exercises a day are proven to reduce stress and create clarity in the brain. Try slowing down the breath, counting the exhalation, or repeating a mantra or affirmation. “Let go”, “So hum”, “Just this”, “Relax”, “I open my heart”, “I am enough” are some of my favorites.
Laughter and what I like to call “vitamin P” for pleasure. We are hardwired for pleasure and laughter is an express lane to stress reduction. Laugh with others, laugh on your own – find the joy!
1. Eat Protein, Carbs, and Fats at every meal or snack.
2. Quality is Key – pasture-raised animal meats, free-range eggs, wild caught seafood, unrefined oils/fats.
3. Avoid the C.R.A.P. (Carbonated/caffeine drinks, Refined sugars, Artificial foods, Processed foods).
4. Optimize your Digestion – you need to digest your food to be able to use the nutrients that are so quickly depleted by stress! Make sure to eat while seated in a relaxed and peaceful environment. Chew your food – try 30 chews per bite. Organic, raw apple cider vinegar can be taken before each meal to help increase stomach acid – necessary for digesting proteins.
5. Support your Adrenals – Pink or gray sea salt, vitamin C, pantothenic acid, vitamin E and magnesium are great to start with. *
As an extra bonus, I’ve put together a free guide: Staying Healthy through the Holiday Hustle.
You’ll find tips on how to get through the holiday prep, how to survive all the parties you’ve been invited to and Holiday Bucket List worksheet to help you figure out what’s important to you and your family this year.
Be well and happy holidays!
Last week, because of the amazing support of our Prana House team, we had the opportunity to go on a long-awaited honeymoon trip to Belize. It was our first time, and we continue to be mystified and inspired by the rich and seemingly endless majesty of the country.
The people of Belize have a deep connection to and pride about their land. It is home to ancient Mayan ruins, sprawling jungle with precious wildlife, sandy beaches and clear water, hidden treasures like the 1,000 foot waterfall we climbed, and culinary delights that still have our mouths watering. We can't wait to return - look for a retreat coming in 2016!
Our favorite part was understanding the culture, meeting new friends and being introduced to all kinds of new ideas (check out the photos of our new friends, Krishna and Dez, who own a jungle farm and Herbal Healers Tea bar - they taught us all about the healing qualities of native plants, then taught us how to make Bittas with local barks).
There was so much to see that we did our yoga on the road! We hope you enjoy these pics and we look forward to telling you more about this special place. - Derek and Nadia